Sardine fish cakes with fennel, raisin & pine nut salad
Waitrose and Partners

Sardine fish cakes with fennel, raisin & pine nut salad

These fish cakes take inspiration from Maryland crab cakes which are bound together with mayonnaise. Ours use 0% fat yogurt instead as a healthier alternative.

HealthyHigh in omega 31 of your 5 a day
  • Serves2
  • CourseMain meal
  • Prepare15 mins
  • Cook10 mins
  • Total time25 mins

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Ingredients

  • 30g Essential Raisins
  • 2 x 85g cans Essential Sardines In Olive Oil, drained
  • 20g Cooks' Ingredients Panko Breadcrumbs
  • ½ tsp cayenne pepper, to taste
  • ½ x 25g pack flat leaf parsley, most leaves finely chopped, a few torn
  • ½ unwaxed Essential Lemon, zest and juice
  • 1 tbsp Essential Fat Free Greek Style Yogurt
  • 1 Essential White Egg, beaten
  • 2 tsp Essential Olive Oil
  • 1 tbsp pine nuts
  • 1 bulb fennel

Method

  1. Cover the raisins with justboiled water and set aside. Put the sardines in a bowl and mash with a fork. Tip in the breadcrumbs, cayenne, finely chopped parsley, lemon zest, yogurt, egg and some seasoning and stir together until well combined. Divide the mixture into 4 and shape into patties.

  2. Heat 1 tsp oil in a large frying pan. Add the patties and cook for 2-3 minutes on each side, until golden. When the cakes are almost ready, scatter the pine nuts into the pan and let them toast for 2 minutes, or until golden.

  3. Meanwhile, finely slice the fennel using a mandolin or a sharp knife, reserving the fronds. Drain the raisins and toss in a large bowl with the fennel, fennel fronds, remaining oil, lemon juice, toasted pine nuts and torn parsley. Season and serve with the fish cakes.

Cook’s tip

This recipe would work well with other omega 3-rich canned boneless fish, such as mackerel or salmon. Omega 3 contributes to the normal function of the heart.

Nutritional

Typical values per serving when made using specific products in recipe

Energy

1,511kJ/ 362kcals

Fat

21g

Saturated Fat

3.9g

Carbohydrates

20g

Sugars

12g

Fibre

3.2g

Protein

21g

Salt

1.4g

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